Turmeric is a bright yellow spice that is commonly used in Indian and Asian cuisine. It comes from the root of the Curcuma longa plant and has been used for centuries in Ayurvedic and Chinese medicine. In recent years, turmeric has gained popularity in the Western world for its potential health benefits, including improving eyesight.
Turmeric contains curcumin, a compound that has strong antioxidant and anti-inflammatory properties. This is thought to be the reason why turmeric may benefit eye health and vision. Curcumin may help protect the eyes from damage caused by sunlight, pollution, and aging. It may also help treat or prevent certain eye diseases.
Here is a look at the research on turmeric and eyesight, as well as tips on how to use turmeric to help boost eye health.
How can turmeric benefit eyesight?
Research indicates that turmeric may be beneficial for the following aspects of eye and vision health:
– Protecting the eyes from age-related macular degeneration (AMD) – AMD causes damage to the macula, which is the part of the retina responsible for central vision. Curcumin may help prevent this damage and vision loss from AMD due to its antioxidant effects.
– Treating dry eye – Studies suggest turmeric can reduce inflammation and symptoms of dry eye by increasing tear production and tear film stability.
– Reducing eye strain – Turmeric may relieve eye fatigue and strain caused by computer use or eye stress. Curcumin is thought to do this by supporting healthy blood flow to the eyes.
– Preventing and slowing cataracts – Research indicates curcumin may inhibit cataracts, which cloud the lenses of the eyes leading to blurry vision and eventual blindness. The antioxidant and anti-inflammatory properties of curcumin are thought to delay the formation of cataracts.
– Lowering the risk of glaucoma – Glaucoma causes vision loss due to damage to the optic nerve. Curcumin may protect the optic nerve from oxidative damage and improve blood flow, potentially lowering glaucoma risk.
– Protecting the eyes from damage by ultraviolet (UV) light – UV exposure from sunlight can harm the eyes over time. Curcumin acts as a UV absorbent, protecting the eyes from the oxidative damage caused by UV rays.
Scientific research on turmeric and eyesight
So far, most of the research on turmeric and vision health has been conducted in laboratory settings using animal models and human eye cells. However, the results have been promising and indicate that curcumin may have an important role in protecting the eyes.
Some key studies on turmeric and eyesight include:
– A 2012 study published in the journal Investigative Ophthalmology & Visual Science found that curcumin was able to penetrate into the retina and protect retinal cells from oxidative damage, with implications for treating AMD.
– An animal study from 2004 showed that feeding rats curcumin effectively delayed the formation of cataracts.
– A 2010 animal study showed that curcumin could protect the eyes from damage caused by excessive light exposure by blocking harmful oxidative reactions.
– A 2009 study in humans found that taking curcumin daily for 8 weeks improved tear film stability and reduced symptoms in people with dry eye disease.
– Another study published in 2018 gave oral curcumin supplements to people with primary open angle glaucoma for 8 weeks. It found supplementation improved blood flow to the optic nerve head and enhanced retinal health.
Though more research is still needed, these findings demonstrate the potential for turmeric and its active compound curcumin to support vision and protect the eyes from common age-related eye diseases. Larger, long-term human controlled trials are required to further investigate turmeric’s effects. However, current research provides a solid basis for exploring turmeric as an affordable and accessible way to boost eye health.
How to use turmeric for eye health
Here are some tips on incorporating turmeric into your diet or routine to maximize the eye benefits:
– Take turmeric supplements – Look for capsules containing curcumin, the active compound in turmeric. Follow dosage recommendations on the bottle.
– Add turmeric powder to food – Use turmeric powder in soups, stews, curries, rice dishes, smoothies, and golden milk. The recommended daily amount is 1⁄2 to 1 teaspoon per day.
– Drink turmeric tea – Steep shavings of raw turmeric root or turmeric powder in hot water for a soothing anti-inflammatory tea. You can also add honey, ginger, lemon, or milk.
– Use a turmeric tincture – Tinctures have higher concentrations of curcumin. Mix drops of turmeric tincture into water or smoothies.
– Make a turmeric latte – Heat up some milk or non-dairy milk in a small saucepan with turmeric powder, ginger, cinnamon, and other spices for a comforting latte drink.
– Apply a turmeric eye wash – Boil a tablespoon of turmeric powder in two cups of water. Let cool and strain. Use as an eye wash 1-2 times daily.
– Take an eye supplement with turmeric – Some vision support supplements contain turmeric along with other eye-friendly ingredients like astaxanthin and zinc.
– Use turmeric eye drops – Some natural eye drop products contain turmeric and may relieve dry, tired eyes when used daily.
– Eat a diet high in antioxidants – Consume plenty of antioxidant-rich fruits, vegetables, omega-3s, dark leafy greens, and berries to enhance the effects of turmeric.
– Don’t take turmeric if you have gallbladder problems – Turmeric can worsen gallbladder issues so get medical advice before using it.
Stick to the recommended dosages when taking turmeric supplements. It’s also best to get approval from your doctor first. Turmeric may interact with certain medications like blood thinners and statins. Adding more turmeric-based foods to your diet is generally very safe.
Precautions when using turmeric for eyes
Though turmeric is likely very beneficial and safe for eye health, here are some precautions to take:
– Do not apply turmeric powder or extracts directly in the eyes. This can severely irritate and damage the cornea.
– Turmeric may temporarily stain skin, fingernails or clothing yellow. Avoid getting it on clothing.
– When using a turmeric eye wash solution, carefully wash the turmeric from the eyes after use to prevent staining.
– Use a removable turmeric eye mask instead of turmeric creams around the eyes to prevent staining.
– Turmeric can act as a blood thinner, increasing the risk of bleeding disorders. Avoid taking turmeric alongside other blood thinners like warfarin.
– Discontinue turmeric 2 weeks before any scheduled surgery since it can interfere with blood clotting.
– Turmeric supplements are not advised for people with gallbladder disease or kidney stones, as the curcumin may worsen symptoms.
– Pregnant women should not take more than 1 teaspoon of turmeric daily as a culinary spice. Larger medicinal amounts are not recommended.
– Some people may experience nausea or diarrhea when taking large doses of turmeric. Reduce the dosage if this occurs.
The bottom line
In summary, research indicates that turmeric and especially its active compound curcumin may be beneficial for supporting overall eye health and vision. Its antioxidant and anti-inflammatory effects show promise for preventing and treating common eye diseases like dry eye, glaucoma, cataracts, and macular degeneration.
While more research is still needed, especially large human clinical trials, current findings are encouraging. Turmeric is also very accessible, affordable, and safe when taken in moderation. After consulting your health practitioner, consider incorporating more turmeric into your meals, smoothies, tea, or by taking an eye health supplement containing turmeric. This golden spice may help keep your eyes healthy and vision sharp.